KW 38
MONTAG: 18:00 – 19:30 UHR
CORE AND GLUTE ACTIVATION
3 ROUNDS:
160M RUN
10/10 BANDED WOOD CHOPS
10 KB HIP THRUST
10/10 BOX STEP UP
10 KB STRAIGHT LEG SIT UP
SKILL: THRUSTER
4X8 MODERATE WEIGHT IN 12 MIN
STRENGTH:
FRONT SQUAT: 10-8-6-4-2 (50-80% 1RM); :90 SEC REST
AMRAP 20
15 CAL ROW
10/10 DB SNATCH (22,5/ 15KG)
15M SINGLE ARM OVERHEAD WALKING LUNGE
DONNERSTAG: 10:00 – 11:00 UHR
MOBILITY
STRENGTH: OVERHEAD SQUAT
4X6 REPS, CLIMBING WEIGHTS
TEAMWOD
42 – 30 – 18
THRUSTER
PULL UP
AMERICAN KB SWING
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
SKILL: HANG POWER SNATCH
EMOM 12
SNATCH COMPLEX
1 SNATCH GRIP DEADLIFT
1 HANG POWER SNATCH
1 OVERHEAD SQUAT
AMRAP 10
10 PUSH UP
12 ALT SINGLE ARM RUSSIAN KB SWING
14 SIT UP
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
EMOM 30
- 8-10 DOUBLE DB BURPEE
- 9-12 CAL ROW
- 10-12 DOUBLE DB PUSH PRESS
- MAX DU
- 10-12 WALL BALL
FINSIHER
3 ROUNDS
20 SEC ON; 10 SEC OFF
PLATE RUSSIAN TWIST
PLATE OVERHEAD TRICEP EXTENSION
PLATE BICEP CURL
PLATE SQUAT “DRIVE THE BUS”